How to Treat a Stiff Neck
March 12th, 2008
In my role as an Alexander Technique Teacher I get asked almost every day “how to treat a stiff neck”. My answer usually comes as a surprise when I reply that I am not going to look at their neck and even try to treat it directly. Why? Well, first I check that they have sought medical advice to exclude any illness or conditions that may be the cause. If they have had the all clear then usually they are prescribed exercise or painkillers for a muscular condition. If this is the case then usually their stiff neck is not actually a direct problem with their neck - it’s their lifestyle. Is your life a pain in the neck?
To treat a stiff neck it is worth starting by looking for a simple solution first. You will be surprised just how many people find relief from their condition by changing their pillow. There are many specialist pillows on the market but before spending in excess of $60 for one of these, try a plump, soft pillow filled with feathers. Make sure the pillow supports your neck. Check your head is not tipped back if sleeping on your back, or below the level of your spine if on your side.
If you have exhausted the pillow solution without success take a look at your posture. Does your head either drop forward or is it pulled back when standing or sitting? In many cases your neck is stiff because muscles elsewhere are not doing their job properly. The muscles of your neck are then working harder to try to keep your head balanced. Efforts to reduce tension in the neck may be ineffective because the muscles cannot let go whilst your body is not supporting itself where it should be. Neck exercises may even make your condition worse because if you attempt to strengthen muscles that are already working too hard this will add more tension to your neck.
If your posture is poor your muscles will not be working together to support you as nature intended. Therefore any attempt to treat a stiff neck should take into account how you are using your body in your everyday activities. How you sit and your desk and in your car may account for a large percentage of your day. It is therefore important to not let your head drop forward putting stress on your neck muscles. Do not allow yourself to be sitting for hours on end - take a short break every twenty to thirty minutes and walk around for a few minutes. You have a number of options to improve your posture. The easiest and most enjoyable is to take up a gentle activity or sport where you can relax and not get stressed out competing. Your objective is to take a break from the pressures of work and/ or family commitments and let your body move freely to release muscular tension that has built up during the day.
Stress is a big contributor to stiff necks because the upper shoulder and neck muscles will contract when under stress. This only has to be slight to start to cause problems for the rest of your body because your head, weighing in at around 10 lbs, will be pulled off balance. Your body won’t topple over because your neck muscles will try to hold it back in place and create unnecessary stress in this area. Whilst it may be impossible to avoid stressful situations in today’s fast moving world, it is possible to learn how to not let yourself react by stiffening your neck in a tight corner.
The most effective way to improve posture and deal with stress is to learn The Alexander Technique. This will take both time and money but once you have learnt this invaluable skill it is yours for life! Visit www.alexandertechnique.com for advice on how to find a qualified teacher.
Note - I would advise you to seek a consultation with a qualified medical practitioner before treating your own neck to exclude more serious conditions.
Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called ‘The Performance Paradox: Challenging the conventional methods of sports training and exercise’ and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com.
Entry Filed under: House Of Health